Protein-Packed Banana Oat Blender Pancakes
Fluffy, high-protein pancakes made effortlessly in a blender with sweet ripe bananas, gluten-free oats, and almond milk. Free of gluten, dairy, soy, and non-almond tree nuts for a delicious family breakfast.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Large skillet
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Add 1 cup gluten-free rolled oats
- 01
Add 1 cup gluten-free rolled oats
Add 1 cup gluten-free rolled oats, 1 medium overripe banana, 0.5 cups plant-based vanilla protein powder, 0.5 cups unsweetened almond milk, 1 large egg, 0.5 tsp baking powder, 0.5 tsp ground cinnamon, and 0.25 tsp salt to a high-speed blender.
Tap card to mark done - 02
Blend on high speed for 30 to…
Blend on high speed for 30 to 45 seconds until the batter is completely smooth and batter pourable.
Look for: the batter is completely smooth and batter pourable
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Heat a non-stick skillet or griddle over…
Heat a non-stick skillet or griddle over medium heat, around 350°F (175°C).
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Coat the pan lightly with 0
Coat the pan lightly with 0.5 tsp coconut oil.
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Pour 0
Pour 0.25 cup portion of batter onto the hot skillet for each pancake.
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Cook for 2 to 3 minutes until…
Cook for 2 to 3 minutes until bubbles form on top and the edges look set and dry.
Look for: bubbles form on top and the edges look set and dry
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Flip carefully with a spatula and cook…
Flip carefully with a spatula and cook the second side for 1 to 2 minutes until golden brown and cooked through.
Look for: golden brown and cooked through
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Transfer to a warm plate and serve…
Transfer to a warm plate and serve warm with a few almond slices on top if desired.
Ready when: everything is assembled and ready to enjoy
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